Congratulations , you made the decision to start your new exercise commitment perhaps you started to learn a new sport, you started back at the pool or your friend persuaded you to take that salsa dancing class she keeps talking about. It is very easy to get carried away with the enthusiasm for the new activity and give it your all on the first one or two sessions only to find aches and pains the day following. This leaves you thinking , is this good for me? Should I continue or is this sport not suited to me ?

Even if you are active in another type of sport it is perfectly normal to feel your muscles the next day. You may have moved your body through a range of movement that is unusual for you or you have challenged your body in new ways. To minimise the uncomfortable feeling post exercise then you need to consider pacing. 

Here are some factors to consider :

• If you are new to activity then always consider just a short exposure to a new sport. Just take 20 mins of the new yoga class and increase by 10 mins each time

• If you are trying to increase your exercise tolerance then consider just increasing one variable for example if you are used to walking 3 km per day then don't try to increase both the speed and the time of the walk on the same day , just focus on one variable and save the other factor for next time

• You can maintain the same distance but work harder, for instance if you normally leave your house , turn right and cycle downhill and round the block, then how about turning left next time and cycling the same route but challenge yourself with the hill?

• Be prepared for your body to let you know it has been challenged the next day. Your muscles may ache, or you feel more physically tired, there is no harm in having an easier day and then back to it later in the week.

If you are part of a team or and individual with an exercise story to share to help inspire our readers then we would love to hear from you. Please reply to this newsletter and if you have a picture , even better. You might find yourself celebrated in an upcoming edition.

Tuesday's exercises focus adding a bit of extra weight with exercises to increase the heart rate

Yesterday we featured walking and today we introduce nordic walking. As the name might suggest , it originates from Finland, the land of cross country ski ing. It started as a form of training in the months where there is no snow. What is the added benefit of Nordic walking I hear you cry?

• Increase calorie burn as it is an arms and legs activity

• Increase in muscle work for upper back and arms

• increase in stability as you have some support from the upper limbs

• Decrease in stress on the joints of the lower limbs as each step is aided by a small amount of propulsion from the poles

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life. Just reply to this newsletter